Warm Ups
Bracing protocol as always
Bar - 10 reps x 2
145 - 10
235 - 6
325 - 3
415 - 3
505 - 3
600- 2
685-1
775-1
835- 1
Top Set 870 x 1
Accessory Work
Front squats
405 lbs. x 3 x 3
Barbell rows for two progressive sets of 12 with 315 lbs.
Heavy dumbell rows to lower chest 1 set of 15 with 100 pounds.
Heavy barbell shrugs two progressive sets of 15 with 315 lbs.
Finished with five sets of 10 calf raises
Mood: I'm a nice guy so my mood is really great
Energy: when you're a peaceful non-confrontational guy as myself everything is always pleasant
Feelings: I feel wonderful, fresh like a blooming flower as the sun rises
